ACP Week of 3/14/16

WEEKLY ACCUMULATION: 25-30 Muscle-Ups 40-50 Handstand Pushups 40-50 Chest-to-Bar Pullups 40-50 Toes-to-Bar

Monday 3/14/16 Back Squat 3 Sets of 1 @ 90% of 3RM Load 2 Rounds For Time: 15 Sumo Deadlift High Pulls, 135#/95# 75 Double Unders 15 Overhead Squats, 135#/95# Power Snatch to Max, then 3 Singles at 90%

Tuesday 3/15/16 EMOM for 9:00 alternating: a) 10 Jump Squats b) 10 Pushups c) 10 Thrusters, empty bar Power Clean to Max, then 3 Sets of 1 @ 90% 4 Rounds, Each For Time: 20 Dumbbell Thrusters 20 Burpees Rest 2:00 8:00 EMOM alt. 8-10 Wall Balls to 14ft 3-5 HSPU (Open Standards)

Wednesday 3/16/16 Front Squat 3x1 @ 65% of 3RM Load 3 Rounds For Time: 10 Pullups Run 200m 10 Toes-to-Bar Run 200m 2 Snatch Waves 3@80%, 2@85%, 1@90% (x 2) (Do if not planning to do Thursday Main WOD)

Thursday 3/17/16 MAIN WOD Warm Up 30:00 Mobility

Friday 3/18/16 Warm Up w/ MAIN WOD Practice Skills and Strategy for FNL

Saturday 3/19/16 Run 1600m Time Trial

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